Fat Loss Help Needed!19151

My aim is to reduce my body fat from 26% to 15%, whilst trying to gain some muscle mass in the process, by the New Year giving me about 3.5 months to do this. I've been going to the gym since May fairly regularly but have been focusing on cardio, so based on what I've read I should be able to go through body recomposition?

I'm looking for advice on both diet and workout, so I'm gonna write this in sections:

1. Workout

I plan on doing a 6-day split weightlifting regime:

Day 1/4: Chest/Back
Day 2/5: Legs/Abs
Day 3/6: Delts/Arms
Day 7: Rest

Alongside, I'm planning on doing HIIT cardio training for 1-2hrs a weeks, so 20-30mins after weight training 3-4 times a week.

Would it be best to stick to compound or isolation or a combination of both for weight training?

2. Diet

I've worked out that I need approximately 2900 calories a day to maintain my weight, so I'm aiming for around 1900-2200 calories a day.

My main issue comes with the macros and how much of each I'd need to lose fat but maintain and hopefully gain some muscle mass.

Currently, I'm looking at doing a 50/30/20 (Protein, Carbs, Fat) split diet, but I've also heard that a 40/30/30 or 40/40/20 would work well.

My main thought is that I've constantly heard that a high carb diet is bad for fat loss, but surely with the workout routine that I'm planning that shouldn't be an issue?

Also, would intermittent fasting be beneficial on this workout and diet regime, or would I be shooting myself in the foot?

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And of course cardio.

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Human body is very complex. and every body has different body types, BMR and BMI, which requires different body types.

I would suggest you should concentrate on calorie deficit.

What Is a Calorie Deficit?
Each bite of food you eat contains energy in the form of calories. You need to consume calories for your body to function properly.

But most of us consume more calories than we need each day. This creates a calorie surplus or calorie excess. The extra calories are stored as fat.

So how do you get rid of extra fat and lose weight? You create a calorie deficit. This energy deficit happens when you eat less during the day. If your body doesn't get the calories it needs to perform all of its necessary functions, you create a calorie deficit.

When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.

How to Create a Calorie Deficit
So how do you create a deficit of 500 calories per day or 3500 calories per week? You don't have to starve yourself with a trendy diet or juice fast. In fact, there are three healthy ways to create a calorie deficit for weight loss.​

Eat less food. If you cut your portion sizes, cut back on snacking and choose lower-calorie foods at mealtime, you'll consume fewer calories each day. If you reduce your caloric intake enough, you'll create a calorie deficit large enough for weight loss.
Get more active. The number of calories your body needs each day depends on your activity level. That includes the exercise you do every day and also your non-exercise physical movement. If you increase the number of calories your body needs, but still consume the same number of calories from food, you'll reach a calorie deficit.
Combine diet and exercise. Most successful dieters combine diet and exercise to lose weight. That means that they might eat 250 fewer calories each day and then go for a 60-minute brisk walk to burn an additional 250 calories. The calorie deficit would total 500 calories. If you created a similar plan for each day, you'd reach the 3500 calorie deficit needed for weight loss.

It doesn't matter which plan you choose to create an energy deficit. Different plans work for different dieters. But if you understand and create a calorie deficit on a regular basis, you'll be able to slim down to your goal weight.

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